Q and A for National Nutrition Month

Q. "Is coconut water good for you" It tastes nasty"

A. Coconut water — the liquid that comes out of a coconut when you crack it open — is kind of like Gatorade that grows in a tree. According to the USDA Nutrient Data Library, one cup (8 ounce) of coconut water contains about 600 milligrams of potassium (more than a large banana), a small amount of sugar (6 grams) and a fairly high amount of natural sodium (about 230 milligrams). It is virtually fat-free with only 50 calories per cup along with a little protein and assorted other vitamins and minerals. BTW, my friend Samantha, who has tasted plenty of coconut water while in Samoa, begs to differ on the "nasty" part. She says the flavors vary and some are actually very refreshing!

Q. Are there any benefits in coconut milk or coconut oil?-Cheryl

A. Good question, Cheryl. Coconut milk is a liquid made from grated coconut and water. One cup contains a whopping 445 calories and 43 grams of saturated fat — the fat we advised to keep as low as possible in our daily diet. Coconut oil is the fat extracted from the coconut. One tablespoon contains 120 calories and 12 grams of saturated fat.

The good news, according to research provided by dietetic intern Monica Slingerland, is that coconut milk makes Thai food taste really good. Coconut oil also has a high smoke point (it remains stable up to 360 degrees F) if you fry food at high temperatures. And coconut oil makes a great skin cream.

In addition, about half the fat in coconut oil is in the form of medium chain triglycerides (MCT's) which are absorbed more easily by the body and may be useful for people who have trouble absorbing fat (that would not be me). Medical conditions that are often treated with MCT's include short bowel syndrome, epilepsy, cystic fibrosis, and gall bladder disease.

The bad news is that more than 90 percent of the fat in coconut oil is the saturated variety which raises LDL "lousy" cholesterol levels in the blood. Less is best.

Q. I have a question relating to sugar and food labels. How can you determine how much sugar is naturally occurring in the food (like fruit) and how much sugar has been added by the manufacturer? — Betty

A. You can't ... very easily, Betty. What you see listed as "Sugars" on a food label includes those that are naturally occurring (like in fruit and milk) as well as those that are added. But you can always check the ingredient list. If a food has sugars added, they will be included here.

Q. I don't know if you have heard of the Vita Mix blender (a really high speed blender sold at Costco) but since purchasing this blender I now prepare a smoothie every morning with 3 to 5 fruits. For example this morning was 1 orange, 1 banana, 20 grapes and 6-large frozen strawberries. I also add a scoop of fiber and whey protein to make this great drink. Am I getting the same nutritional value from this blended drink as I would by eating the fruit? (Also, I have found that you can add small amounts of broccoli, carrots or other vegetables without significantly changing the taste.) Thanks in advance for your help. — Jack

A. Yes, Jack, you are getting the same nutritional value since this particular blender retains the pulp (fiber) as well as the juice. You also are getting a big load of fruit sugar if you slug down 5 servings of fruit at one time. Throw in a few of those vegetables in place of some of the fruit and you'll have a juice less apt to spike your blood sugars.

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(Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. She is the author of the Diabetes DTOUR Diet, Rodale, 2009. Email her at bquinn@chomp.org. )